Hottie With a PR Snatch Balance
3 Rounds For Time:800m Run15 Power Santch 135/95 Here is a great lift from…
Welcome the New Class!
Squat Clean and Jerk 1-1-1-1-1-1-1 15-12-9-6-3 of:Power Clean 135/95Bar Facing Burpees I present to…
Doing Overtime
Deadlift 1-10-1-20-1-30For 1's Try for Within 90%1RMFor 10 Try for 75-80%For 20 Try for…
Caring For The Equipment
Muscle Snatch 1-1-1-1-1Power Snatch 1-1-1-1-1Squat Snatch 1-1-1-1-1 Try to increase load on each set…
Hammerin' Away At The Spare Tire
Weighted Dip 5-5-5-5-5 "Annie"50-40-30-20-10 of:Double UndersSit Ups Annie (Speal) [wmv][mov] » Feb 17 08…
The One We All Love And Fear
"Fran"21-15-9 of:Thrusters 95/65Pull Ups Some of the girls that couldn't make it to Barbells…
Another Great Event Yesterday
Rest CF West Sac hosted another great event yesterday. Spicing up the WOD from…
Register For The Boob Throwdown
Split Jerk 1-1-1-1-1-1-1 3 Rounds:Row 500mRest 3:00 Here is the video from last years…
Here's A Hero For You
"Meadows" For time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings,…
Hydration, Recovery, and Justification
Thruster 3-3-3-3-3 AMRAP 10 Minutes:10 Wall Ball 20/1410 Toes To Bar10 Box Jump 24"/20"…
A Little More Useful Than The Tug Toner
Snatch 1-1-1-1-1-1-1 5 Rounds For Time:35 Double Unders200m Run Last month I purchased a…
Help me Procrastinate
Push Press 3-3-3-3-3 Justin's Idol… Partner WOD100 Meter Farmer's Walk 90#Max Pullups As…
Announcing The Competitor Training Program
Run 1 Mile For TimeRest 10 MinutesRun 1 Mile For Time______________________________ For those of…
Run/Walk/Drink To Feed the Hungry
Overhead Squat 1-1-1-1-1Front Squat 1-1-1-1-1Back Squat 1-1-1-1-1 Try to increase the load on every…
CF For All
5 Rounds, 2 minutes each:80 Yard Prowler Push 90/50Max Calorie Row in remaining timeRest…
Lots of Oppritunity on the Horizion
Squat Clean 1-1-1-1-1-1-1 100 Burpees For Time Upcoming EventsHere are 4 different events that…
Scaling and How to be more Elite.
Rest Day Today I want to talk about scaling; both when is it appropriate…